I don’t have many food rules at our family table—but I do have expectations. And they’re not negotiable.

Why It Matters

Family meals aren’t just about what’s on the plate. They’re an opportunity to practice respect, responsibility, and the kinds of life skills our kids will carry into the world ... into friendships, workplaces, relationships. These habits might not show up in a nutrition textbook, but they matter just the same.

The 5 Mealtime Expectations in Our House

1. Chew With Your Mouth Closed

I can’t overstate how much this matters to me. Loud chewing is my #1 pet peeve. I’ve gently corrected it since my kids were toddlers. Not because I’m obsessed with manners for manners' sake, but because I truly cannot focus when I hear it. I also think it’s a small kindness to teach our kids how to eat in a way that doesn’t distract or disturb those around them.

Related: scraping teeth on utensils. Just… no. Please use your lips. Blow on your food. Learn the temperature with your mouth. My kids know this is a hill I’m willing to die on.

2. Use Your Knife. Eat Small Bites.

This one is courtesy of my husband, and I fully support it. We’re raising kids who will one day eat dinner with colleagues, friends’ parents, maybe even future in-laws. Spearing an entire chicken thigh and gnawing at it isn’t a good look. So yes, we teach our kids how to cut food into bite-sized pieces, and we provide the tools to do it.

3. Know How to Set a Table

Not a 14-piece formal setting, but the basics: fork on the left, knife and spoon on the right. Napkin, plate, water glass. It's not about being fancy it’s about contributing to the meal. My personal trick? I used to say “the knife protects the spoon,” but apparently I had it backwards. Doesn’t really matter. The habit stuck.

4. No Hats at the Table

Yes, it’s old-school. No, I don’t care. This is one of those small signs of respect that just feels right in our house. It's another small sign of respect - We’re here to talk, connect, and share a meal. I want to see your beautiful eyes while we do.

And yes, this most often applies to just my husband and son, but occasionally the girls and I wear hats too and the rule is the same (no matter how bad our hair looks!).

5. Help Clear the Table

If someone cooked for you, you help clean up. Full stop. This has been the rule since my kids were little, even if it meant a few broken dishes along the way. Now that they’re older, they’re expected to load the dishwasher, put away leftovers, and wipe the table too. We all pitch in, because that’s how we show respect for each other’s time and effort.

Final Thought

These aren’t punishments. In my mind, they’re really important life skills and lessons in respect and shared responsibility. And honestly? I hope my kids’ future roommates think I’m a parenting wizard when they see them clear the table without being asked.

{Image via.}

Can't watch right now? Just listen!

---

Transcript

I am going to go out on a limb this week and talk about something that may or may not generate some thoughts and feelings from you listeners and watchers out there. ⁓ If you've been reading anything I put out for a little while, you'll know that I don't have a lot of rules around eating and meal time.

Specifically, I've never required that our kids have a "no thank you" bite, or that they have to try something of the food that's put on the table, and I don't require that they clean their plates {before dessert}.

I don't have rules like that when it comes to mealtime. But I was thinking about it this weekend and I do have a lot of expectations around meal time and things that I want my kids to learn.

And I thought I would talk about five of those sort of key, what I'm going to call expectations for my kids around family meals.

We do eat most of our dinners, especially, as a family. And actually, almost exclusively, it's family dinners that we eat together. Breakfast is kind of a free, is a free for all. It's not kind of a free for all. It is. It is every man for himself or herself. And lunch, you know, at school and work, obviously we're doing our own thing. And even on the weekends, it's rare that I put together an actual lunch, especially now that my kids are older.

So dinner is the time when we sit down together. And there are some expectations that I and my husband have for our kids.

Number one, absolutely without a doubt, hands down, top of the list, I expect my kids to chew with their mouths closed. And I realized that this is way more about me than it is about them. Chewing with your mouth open is my number one pet peeve. If you ask my kids, "what is it that bugs your mom?" They will tell you "chewing with your mouth open!"

Ever since I, when I remember being 10, a teenager and getting mad at my brothers (sorry brothers!) for chewing with their mouths open. It drives me crazy. It is a sound that I like, once I hear it, I can't un-hear it. And then it is the only thing that I can focus on. And again, I recognize that this is more about me than it is about anybody else, but I want my kids to - I think they can - chew with their mouths closed. And if there are other people out in the world like me for whom that sound is so incredibly distracting, I just think, you know, I can teach my kids to do that. I know that there are some cultures where, for example, slurping,

food or soup, is a sign of respect. And I can respect that. In my house, that's not the case. And so I have from day one with my kids, ⁓ found ways to gently encourage them to eat with their mouths closed. Take it or leave it. That is number one paramount important for me.

And related to this, although separate, but I'm not putting it as number two. This is still related to number one. It is using your teeth to take food off of silverware What is that about? You know if it's too hot blow on it like a normal person and your lips give you great information about the temperature of your food and if it's a Salad, you don't need to use your teeth. You can use your lips. So anyway using teeth To scrape food off of silverware also drives me crazy and when I hear my kids do it

I absolutely do correct it gently, patiently as much as possible, but I do correct it. So number one, chewing with their mouths open.

Number two, and this one really stems more from my husband, although I happen to agree with it, but it drives him crazy, especially when he sees our kids doing it, which is the thing that I do is teach my kids to cut their food and eat small pieces of it rather than simply spearing it. And then like, biting off of it ...

The number of times, especially our son, God love him, he's 13, he will just spear an entire huge something and just want to eat pieces of it off the fork rather than using his knife to cut it into reasonably bite-sized pieces. So we do encourage our kids, we provide all of the utensils needed and we help encourage them to learn how to use their utensils properly. I feel like someday this is going to serve them really well. They're going to go to dinner with

you know, their boss or their partner's parents or something where it might matter that they look like they can cut their their food, you know, like they've been raised to know how to use utensils. So we gently and patiently encourage them to cut their food before they eat it.

Number three: And again, as I just suggested, we provide all of the necessary utensils for them to do so - I want them to know how to properly set the table. And I don't mean like a full, you know, 25 piece place setting for, for every individual, but to know where the fork and knife and spoon and water cup and plate go when they set the table.

Again, I think it is a simple, ⁓ it is a simple thing that I can teach them that someday might serve them well.

I discovered something in preparing for this. I always thought it was fork on the left side and then the spoon and the knife. And I always told myself the knife protects the spoon. So the spoon is closest to the plate. The knife protects the spoon facing in protecting the spoon and the fork stayed in bed. Well, I was wrong. So

Lesson learned, fork on a napkin on the left side of the plate, and then the knife, and then the spoon. The idea being you place utensils, of course, in the order in which you will need them. And when people used to do this, we never do in our house, there was a soup course before the main meal, so you needed your soup spoon first. So maybe it's fine that I have taught my kids the wrong way to set a place, but I want them to know how to do

All right. ⁓ Number four: This also is a rule that stems from my husband and I agree. And it is probably something that is old and outdated and someone is going to call me out on it. But still it is a rule we have a behavior we encourage in our house. And that is simply no hats at the dinner table. I want to see everybody's beautiful faces. And usually, yes, this tends to apply to my husband and son who are the ones that generally are wearing hats. Try as I might to bring back, you know, hats for women. I've been told that that time has passed. And so it's usually my husband and son who have to take their hats off. But anybody who is wearing a hat, hats off at the dinner table. And again, I feel like this is just, ⁓ it's just good practice. And it's a sign of respect for the people around you. We are going to engage in conversation now and you can see me.

I'm sure all of these are things that are going to send my kids to therapy later in life. I'm just accepting that and moving on.

Okay. Number five,

Number five, this is another big one for me. I really feel very strongly about this. I have big opinions about this and you might think I'm judging you if you decide that you don't do this in your house and I may or may not be, but number five, I expect my kids to help clear the table when meal time is over. We tend to also have the expectation in our house that whoever cooked does not need to be a part of helping to clean up all of the dishes. But generally we're all pitching in.

And from the time that my kids were little, I have expected that they help us clear the table. My husband and I both work, we share in cooking responsibility. Generally, most often it's me that's cooking, but my husband does a fair amount of cooking as well.

And our kids, yes, they have school, they have work that they are doing that is their work. But I have spent time, my husband has spent time preparing a meal for you. And you can respect that effort, even if you hated the meal, by helping us clear the dishes. As they've gotten older, they also are expected to put them into the dishwasher. They're expected to help put away any leftovers that we are keeping to do a full sweep of the kitchen and the dining table.

to clean up from a meal. I fully expect them to participate in that. And I know someone is going to ask me, "seriously, when they were little, even when they were little, you had them do this, didn't they break dishes?" 110 % dishes have been broken, but not just by my kids, also by me. I mean, I have broken dishes, taking them out of the dishwasher and hitting them on the side of the countertop. You know, for me,

It has been more important that I teach my kids that they are going to be a part of this process of meal time. than I have been so precious about the dishes that I have. You know, we just have plain white porcelain dishes that can easily be replaced. I don't care as much about that as I do about getting my kids to participate. And again, I feel like this is a small thing I can teach my kids. They are going to go to a friend's house someday. And when dinner is over, I hope they will clear their plate.

And those parents, my kids, friends, parents are going to think that I have worked parenting magic on them. What did you do? He cleared his plate after dinner. my God. So I hope that that happens. I also hope that as they go out into the world as adults and have roommates or go off to college or have a partner, you know, and roommates beyond that they…

recognize and respect the effort that someone has put into serving them food and that they participate in helping to clean up. And again, a lot of this comes from me. For me, I don't feel relaxed until the kitchen is clean. In our old house and our current house, the kitchen, the dining room and the living room are all one giant space. We spend so much time in it. And when that is a mess, I don't feel relaxed. So some of that again is on me, but I really do appreciate that everyone is pitching in.

and I think it is a sign of respect and judge me all you want for requiring my kids to participate, but it is very important for me.

All right, that's what I've got for you this week. I would love to know what you require or hope for your kids. What are you teaching them? What kinds of expectations do you have around mealtime? I would love to hear them. All right, see you next time.

What if your grocery store stopped tempting you with BOGOs on chips and soda?

Why It Matters

Scotland is set to ban multi-buy promotions on foods high in sugar, salt, and saturated fat - everything from candy bars to soft drinks - in a sweeping public-health move aimed at cutting rates of obesity and diabetes.

For parents, it raises an uncomfortable but important question: Are those “buy one, get one free” deals really helping us feed our families better, or are they just making unhealthy eating harder to resist?

What Is Scotland Doing?

Let’s get the facts straight:

By the end of 2026, Scotland plans to ban price promotions (like “two for one,” “three for the price of two,” or free refills) on foods that are high in fat, sugar, or salt. That means products like chips, candy, soft drinks, and even some baked goods.

Their goal? Cut down on how much junk food families buy. And hopefully, as a result, reduce the rates of diabetes, obesity, and other related chronic health problems.

The Scottish government sees this as a public-health win. Research shows price promotions do drive higher purchases of unhealthy products, even if people wouldn’t have chosen them otherwise.

Why Do These Deals Matter So Much?

Let’s be honest: most of us love a deal.
And if you’re shopping for a family on a budget, those “buy one, get one” offers can feel like a blessing.

But food marketers know exactly what they’re doing. These deals:

• Encourage you to buy more than you planned
• Make high-sugar, high-salt foods cheaper per serving
• Crowd out healthier foods in your grocery cart

For kids, this means more exposure (and let’s face it, more nagging) to continue to buy, and eat, these packaged, ultra-processed foods. And for parents, it means spending money on foods that don’t necessarily fuel your family in a meaningful way.

Could This Happen in the U.S.?

It’s a fair question. Americans face the same marketing tactics, often even more aggressively. Walk into any big-box grocery store, and you’ll see end-caps stacked with soda, cookies, and salty snacks on deep discounts.

Would a ban on junk-food promos work here? It’s complicated. We value choice and freedom in the U.S., and food companies would fight hard against it. But the core problem — that price shapes our choices — is the same.

One idea: instead of an outright ban, what if we incentivized healthy foods with the same level of marketing muscle? Imagine “buy one, get one” on apples, carrots, or plain yogurt.

How Families Can Outsmart the Deals

Look, promotions aren’t going away anytime soon. So here’s how you can work around them:

Make a list ... and stick to it! If it’s not on the list, pause before adding it to your cart.
Shop with a budget for treats. If you want to take advantage of a snack deal, fine. But set a limit.
Talk to kids about marketing. Explain how deals work and why those foods seem more appealing.
Shop the perimeter first. Load up on fresh produce, proteins, and whole grains before hitting the processed aisles.
Look at unit price, not just sale price. That “deal” might not be so great if it leaves you buying food you don’t really want.

Final Takeaway

Scotland’s move is bold — and it might not translate directly to the U.S.

But it does force us to think:
If promotions are making it harder for us to stick to healthy habits, how can we protect ourselves — and our kids — from being steered toward foods we don’t actually want?

In the end, no one’s banning you from buying chips or soda. But if we can be more mindful about how marketing shapes our choices, we might find a better balance — and a healthier grocery cart.

Can't watch right now? Just listen!

The cereal box might look the same — but what’s inside has quietly changed.

Why It Matters

Cereal is a pantry staple in most households, especially with kids.

It’s quick, it’s cheap, and it feels like an easy win. But a new study found that between 2010 and 2023, many children’s cereals got higher in fat, sodium, and sugar, while losing key nutrients like fiber and protein.

That means what we think of as a healthy, kid-friendly breakfast may be missing the mark more than ever.

What’s Changed in the Cereal Bowl?

A study published in JAMA [1] analyzed 331 cereals across 13 years.

Here’s what they found:

• Added sugar increased by 10.9%
• Fat went up 33.6%
• Sodium rose 32.1%
• Meanwhile, protein and fiber both decreased

The worst part? These changes weren’t obvious on the front of the box.

Packaging still promotes “whole grains” and “fortified with vitamins,” but the actual nutrition label tells a different story (if you slow down long enough to read it).

Why This Keeps Happening

There are a few reasons cereal quality is slipping:

• Brand loyalty is strong. We assume the cereal we ate as kids is still a decent choice.
• Marketing claims distract from the nutrition facts. Stickers shout “gluten free” or “non-GMO,” but those don’t mean much for sugar or fiber.
• Food companies quietly reformulate to save costs, improve shelf life, or follow trends (like removing artificial dyes but increasing sugar to keep the taste).

Most of us aren’t checking the ingredients every time we shop — and manufacturers know that.

What to Watch For on the Label

You don’t have to give up cereal. But here’s how to shop smarter:

For me: I also look at the ingredient list. I'll choose a cereal with fewer ingredients even if it has slightly less protein or an extra gram of sugar. (Just my preferences.)

Better Breakfast Doesn’t Have to Be Fancy

If cereal’s not doing the job - or not keeping your kid full - or you're interested in trying something other than cereal occasionally, try some of these ideas. They're not as fast as cereal, but they certainly won't require you spend an extra hour in the kitchen each morning either.

• Overnight oats with fruit and nut butter
• Scrambled eggs + toast + fruit
• Plain yogurt + granola + berries (+ some honey ... why not?!)
• Smoothies with spinach, banana, milk, and chia seeds
• Mini breakfast burritos with eggs and veggies

Again, these don’t take much longer than pouring cereal, and they often keep kids (and adults) satisfied for hours.

Final Takeaway

This isn’t about fear or shame. It’s about awareness.

If cereal is part of your morning routine — great. Just make sure it’s doing what you think it’s doing. And when possible, use breakfast as an opportunity to get in protein, fiber, and flavor that sets your kids (and you) up for the day.

Because what we eat in the morning doesn’t just fill our stomachs, it sets the tone for everything that comes after.

References

[1] Zhao S, et al. Nutritional Content of Ready-to-Eat Breakfast Cereals Marketed to Children. JAMA Network Open, Published Online: May 21, 2025. 2025;8;(5):e2511699. doi:10.1001/jamanetworkopen.2025.11699. Accessed June 30, 2025: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2834355

Can't watch right now? Just listen!

---

Full Transcript

If you're like me, you might give your kids cereal in the morning, thinking that it is a decent option for breakfast. I had it as a kid. I'm pretty healthy. It must be a great choice for my kids too. But some new research examining more than 300 brands of cereal suggests a different story.

So let's talk about something that's probably sitting in your pantry right now, just like mine, breakfast cereal. For a lot of us, cereal is the go-to breakfast meal. It's quick, it's easy, and it's something that my kids will actually eat. It's one of those foods that feels like a safe bet, especially if it says things like fortified with vitamins or whole grain right on the front of the box. But here's the thing.

that cereal that you grew up with, that cereal that you loved as a kid, it's not the same one that your kids are eating today. In fact, it seems like it may have gotten a little sneakier.

So a new study published in Public Health Nutrition looked at 331 breakfast cereals between 2010 and 2023. Researchers wanted to know how has the nutritional quality of these cereals, especially those that are being marketed to children, changed over the past decade? And the answer that they found? Not for the better.

So here is what they found specifically. Fat content increased by 34%, 33.6. Sodium went up 32%. Added sugars rose almost 11%. Meanwhile, fiber and protein went down.

That means that the average bowl of cereal today, again, especially those colorful cartoon-covered boxes that are right at eye level for those kids who are sitting in shopping carts, has more of the things we're trying to limit, salt, fat, and sugar, and less of the things that help us feel full and nourished, like protein and fiber. So while the front of the box might still say made with whole grains or good source of vitamin D, the actual contents?

they're looking a little bit more like dessert than they are like breakfast.

Why does this matter? I am not here to demonize cereal. Never am I here to demonize a food. I have three kids. Most mornings, cereal is the breakfast of choice in my house. At least for those kids who I can actually get to still eat breakfast.

But this study is a reminder of how quietly our food system shifts beneath us and how easy it is to keep doing things that we've always done without realizing that the thing we're reaching for, the thing we're choosing has changed. Because breakfast isn't just the first meal of the day. It really does set the nutritional tone for the whole day. And if your kids are starting off with a high sugar, low fiber bowl of air,

It can impact their focus, their energy, their mood, and their hunger all morning long. And this goes for you too. It's not just your kids. If cereal is a staple in your house, it's worth making sure that it is earning a spot on your shelf by providing something of value.

So how did we get here to these changes in cereal? Let's talk about a few things. Number one, brand loyalty runs deep. A lot of us are still buying the cereal that we ate as kids. Maybe it's Cheerios, maybe it's Cinnamon Toast Crunch or Captain Crunch or Froot Loops. Maybe it's a store brand version of something similar.

And because the box still looks familiar, we don't really question what's inside. But formulations change. And most brands aren't going to announce, hey, we added more sugar and fat to this on the front of the package.

Number two, health halos distract us.

So food packaging is a marketing game. Brands have seconds to get your attention and convince you to buy their product over the dozens of others that are in the aisle. Cereal boxes, all packaging really, love to shout things like made with whole grains, non-GMO, no artificial colors or sweeteners. And while those claims might be true, they distract us from the stuff that actually matters. How much sugar, how much fiber, and what kinds of fats are inside

and what other ingredients are being used to make that food.

Number three, reformulations fly under the radar. Sometimes companies change their recipes to save money. Other times they follow food trends. And those might even be in our favor, say removing artificial dyes or palm oil due to consumer demands. And as consumers, you know, we're busy. We're shopping with toddlers in the cart. We're moving fast. We trust the brand. We trust the box. And sometimes, not always, that trust can get exploited.

So what should you look for on the label? Let's pause for a second here and talk about strategy. If you're standing in the cereal aisle and overwhelmed by the hundreds of options and you're three hungry kids shopping with you, here's what I want you to check. Fiber first. Look for at least three grams of fiber per serving. Fiber helps you stay full longer and it supports digestion. ⁓

Sugar second. Try to aim for under eight or nine grams of serving, six if you can. And keep in mind that those serving sizes are small and most people pour way more than a serving size. So make sure to check serving size while checking sugar.

Number three, protein matters. If the cereal itself is low in protein, it with something that has a little bit more. Milk, yogurt, add some nuts or seeds or even a hard boiled egg on the side.

Number 4, Ignore the front of the box. Seriously, flip it over. That's where the real information lives. And yes, I am that person you will see standing in the aisle reading the ingredient list and the nutrition panel. Don't be ashamed of it. Own it.

So if you are now rethinking your entire breakfast strategy or just wondering, well, what can we eat that is fast and still works for us? Here are a few simple realistic options that work in our house and likely many others.

We sometimes will make overnight oats. You mix oats, milk, fruit, and nut butter. The night before, store it in the fridge. Someone could even be mixing this up while the rest of you are clearing up from dinner. Scrambled eggs and toast with a little bit of fruit comes together in less than 10 minutes. A yogurt parfait, plain Greek yogurt, granola, and some berries. In our house, I also add a drizzle of yogurt because why not?

Smoothies pair with frozen fruit, spinach and milk or yogurt, and chia or flax seeds. Just remember, smoothies made with a bunch of sweetened yogurt along with dairy milk and or fruit juice, and or filled exclusively with fruit, contain a lot of sugar. So make sure that there's some additional fiber and protein in there as well.

like scrambled eggs, mini breakfast burritos, scrambled eggs, cheese, some veggies, and a tortilla. These can even be made and frozen and then warmed up ahead of time.

even something as simple as whole grain toast with nut butter and banana slices. And look, even if cereal stays in your breakfast rotation, which is totally fine, by the way, think of it like a base and not a whole meal. Add some fruit, add some nuts, something to give it a little staying power.

There's something else that I think about a lot. How do I talk to my kids about this? You know, if your kid loves their sweet cereal and you don't need to take it away overnight, if your kid loves their sweet cereal, don't take it away overnight. And don't take it away without talking to them about it. I really do encourage you to talk to your kids about changes you're making, not just making these changes without telling them.

And if you're not sure what to do, start small. Mix in half of their usual cereal with a higher fiber, a higher protein, or lower sugar one. At the grocery store, let them help you choose. Give them a few options that you're okay with them bringing home and let them pick. Talk to them about how food makes you feel and how it makes them feel. You could say, hey, have you noticed that you're hungrier on mornings that you have X? Because I certainly have.

and model variety. Let them see you making thoughtful swaps without guilt and without drama. Remember, the goal is not to create good and bad cereals. It's to help kids, to help all of us learn that some choices keep us full and focused longer and that we are allowed to make changes in our decisions when we learn something new. I know it's hard not to feel overwhelmed by all of this. Wait, cereal is bad now too?

That's not what I'm saying. What I am saying is that our food environment is always changing. And so if we're eating the way we always have without checking in and updating our knowledge with new knowledge as we get it, we might be missing things that matter. Not necessarily, but maybe. And it's worth being informed. ⁓

cereal is fine. It's a fine choice for you and for your kids in the morning. It's convenient. It's nostalgic. And it is an easy on-ramp to breakfast for a lot of families. But if it's less nutritious than it used to be, we can be a little bit more intentional about how we choose it, how we use it, and what we serve it with.

So again, to be sure you hear me, I am not here to tell you to throw out every box of cereal in your house. Food is far too expensive to suggest that. Definitely enjoy what you have in the pantry. But the next time you go to restock your cereal boxes, maybe you pay a little bit more attention. Because while the packaging might not have changed, what's inside the box seems to have.

This new study is a little reminder, not to panic, but to pause, to read the label and to ask, is this food doing what I think it is doing? And if not, what could we swap in that gets us a little closer to feeling nourished, focused, and full? Thanks for being here, and I'll see you next time.

Just because it’s sugar-free doesn’t mean it’s harmless.

Why It Matters

Two new studies are raising red flags about popular sugar substitutes.
- One links diet sodas with higher risk of type 2 diabetes.
- The other suggests erythritol, a sugar alcohol common in keto snacks and protein bars, might increase risk for stroke and heart problems.

For anyone trying to eat “healthier,” that’s frustrating. But it’s also a wake-up call.

What’s the Real Risk?

Let’s break it down:

• A long-term study published in The American Journal of Clinical Nutrition followed over 100,000 people and found that drinking diet sodas with artificial sweeteners like aspartame and sucralose was linked to a higher chance of developing type 2 diabetes. [1]
• In a separate study, researchers found that erythritol—a sugar alcohol used in many “no sugar” products—may promote blood clots and impair blood vessel function. That’s a big deal when we’re talking about stroke risk. [2]

What do both of these have in common?
They’re used in products marketed as “healthy,” “sugar-free,” “zero calorie,” or “keto-friendly.”

The Problem Isn’t Just the Ingredients

Here’s the thing: it’s not just the chemical composition of these sweeteners that’s a concern.

It’s the way we eat them:

• We overdo it. One diet soda becomes three a day. One protein bar turns into a crutch for skipping real meals.
• We rely on them. Artificial sweeteners are everywhere—breakfast cereals, salad dressings, yogurts, gum—and they often replace nutrient-rich options.
• We trust the label too much. “Sugar-free” sounds safe. But many of these products aren’t nourishing. They’re just empty, engineered versions of the real thing.

What to Do Instead

I'm not here to advocate that you can't use sugar-free or artificially sweetened products EVER or that you need to throw out everything in your pantry.

I'm here to advocate that we think about getting back to the basics:

• Eat whole foods as often as possible — fruits, veggies, nuts, whole grains, legumes, lean proteins (including from plants and occasionally animals).
• Choose naturally sweet foods (berries, apples, dates) over sweetened snacks.
• Use less, not none. If you love sweetener in your coffee, fine — just don’t build your whole diet around it.
• Balance your plate: protein + fat + fiber + flavor = satisfaction.

And most importantly, zoom out.

Don’t let a snack label or trending ingredient steer the whole ship.

Final Takeaway

Sweeteners can be helpful tools. But they shouldn’t be the foundation.

If you’re aiming for better health, focus on variety, quality, and consistency — not hacks, not gimmicks, and not the next “zero calorie” miracle. Those rarely, if ever, work. Especially in the long-run.

Whole, mostly unprocessed foods in sensible portions … While it may be the most boring, it's also the most effective nutrition advice you’ll ever hear.

---

References

[1] Jia H, Steffen L, Yi S, et al. Association between artificial sweetener consumption and risk of incident diabetes: the CARDIA study. Current Developments in Nutrition. 2025;9:107034. doi:10.1016/j.cdnut.2025.107034

[2] Berry AR, Ruzzene ST, Ostrander EI, et al. The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function, J App Phisol. 16 JUN 2025, https://doi.org/10.1152/japplphysiol.00276.2025